Mindfulness

Chapter five of the e-book “Become the Boss of You” is dedicated to the things that improve all the other aspects of your life. With that vibe in mind, here are two mindfulness hacks to enhance your daily adventures. These easy techniques can unlock your potential and help you become mindful. Mindfulness, born in the East, now thrives in the West. This Zen rockstar is finally getting noticed. It’s easy to start and the practices are a piece of cake. Give it a shot because below are easy starters. That will kickstart your mindfulness journey!

Start by being present.

Do you think you are fully focused right now? Science tells us almost half of our time awake is spent with wandering thoughts. Before you pass this off as harmless, consider the quote from the above book: “Attention pays you back to the degree you pay attention.” – Ishall Dogood.

Stray thoughts disrupt your progress and ultimately affect your outcome. Whether you’re reading this article or aiding a friend in need, this holds. Being present at the moment is essential to excellence. If we reflect honestly, we must acknowledge the consequences of not being fully engaged when trying to achieve something. In “Become the Boss of You,” we explore the inefficiency known as rework.

Being present in relaxation

During guided meditation sessions, participants are asked to scan their bodies without judgment or analysis. If they notice any tension in a body part, they acknowledge it without judgment and release it. This simple hack allows the body to relax. By doing this, we achieve a state of relaxation and let of overthinking. This promotes a peaceful calm in the body and mind.

The body and mind are connected. Relaxing the body helps to calm the mind, and calming the mind relaxes the body. It’s a win-win, for sure!

Being present during your day

A remedy for wandering thoughts is somewhat similar and quite straightforward. We start by stating to ourselves that we will focus on the current task to find joy in the activity itself. This idea of joy is a cool hack, as you will see soon. If another thought arises, we acknowledge it and gently redirect our minds to enjoying the task. With practice, we start to recognize overthinking. We gain control over reacting thoughts and the habit of analyzing every passing idea that detracts from the joy of activity.

Now, certain thoughts have a very persistent nature. That is a topic for another blog at another time. You will be surprised how many thoughts are polite enough to leave in time. You will also find the easiest way to improve is by finding joy in work.

As you progress with this, you discover the same effect we find in the relaxation technique previously mentioned. As you gain control over extraneous thoughts, it becomes easier to find joy in activity. The more joy you put into life’s activities, the easier it is to be present in the moment.

Mindfulness Breath and Relaxation Exercise

Here are easy steps to gain the benefits of proper breathing. Carve out 10 to 15 minutes for the following exercise.

1. Find a quiet and peaceful place where you can be alone. Eliminating any potential distraction from your environment is best. You may not always be able to be in this ideal environment but do the best you can. Find a comfortable chair, stool, or pillow to erect your spine and allow your muscles to fall naturally on your frame. Loosen restrictive clothing. Set a timer if you want.
2. Relax and let loose your “mental self” and “physical self.” Sit comfortably and “just be” for a few moments. As you settle into this state, grasp the idea that these sessions belong to no one or anything else but you. This is quality time with yourself is an aspect of efficient action.
3. Sit comfortably on your frame, allowing your hands and limbs to fall naturally in your lap or on your legs. There is no need to “try” to relax. Just “Let” or “allow” the body to relax. Be at ease, at peace, and in harmony with yourself and the gift of gravity.
4. Now, close your eyes and consciously see in your mind all tension in the body released from your head to your toes. Let yourself be limp.
5. Now, breathe in slowly and gently, yet completely. Also, exhale slowly, easily, and completely. Allow the diaphragm and lungs to expand naturally as you breathe. Try to become childlike and friendly with your breath.
6. As you settle into slow rhythmic breathing, experience the idea that “breath” is as much a part of us as our head or limbs. Breath is action, yet it is a central part of us. Make friends with this activity, as it is just as essential to you as your brain or any other organ. As you breathe, think, “This is the gift of living breath.”
7. Next, as you slowly breathe, ponder that life-sustaining energy exists in every breath. Our breath is life itself. Try to visualize a subtle energy permeating your entire body as you inhale. Then see the release of toxins and negativity with your exhale. Try to imagine this living, breathing perfection.
8. Continue to experience the harmony of your rhythmic and relaxed breathing. Consider the fact that every body cell takes part in this process. Every cell is healed as it receives the energy of breath. Every cell also releases waste and “the old” during your exhale. You are being rhythmically healed with every breath. Enjoy the experience of this perfection as you breathe. As you slip into a state of alert tranquility. Enjoy this subtle, rhythmic, and powerful healing as you slip deeper into tranquility.
9. At the end of your session, note your state of relaxation. Scan your body from head to foot again and imprint this relaxation and ease of breath into your memory. Also, note the state of peace and clarity of thought. This imprint can be used to start your next breathing session.
10. Gently return to your normal breath activity. Take some gentle stretches and try to appreciate the subtle energy you possess as you continue with your day.

Combining breath and being present

After your breathing exercise, take a few moments to envision yourself being present at one of your most enjoyable activities. Picture yourself feeling joy, relaxation, and full breath. See yourself maintaining your joyful focus and being healed by your breath. Remember that you will see this when you notice yourself drifting off track.

Next, see a slightly less enjoyable task and, again, see yourself joyful and focused. Choose an activity that is slightly less pleasant than your favorite. Working on addressing smaller challenges before tackling the larger ones is wise. Practice defeating minor foes in the forest before we take on the dragons in the mountains.

Two-minute breath reset

When you need to be re-energized during the day – try to find a private or semi-private area. You can even use a closet or a bathroom stall if you need a moment of privacy.

• Now, recall your mental and physical set points at the end of your breathing exercise above. Try to settle into that feeling both physically and mentally.
• Next, take a slow, deep, relaxed breath and release it easily, slowly, and relaxed.
• With every inhale, think of the life energy you are receiving. With each exhale, feel the toxins and fatigue float away. If you want, you can envision the toxins and negativity floating away like campfire sparks as you exhale.
• Do this for about two minutes. Then, if you have time, say or think of your favorite positive affirmation and thank your higher power for the gift of living breath.

Two-minute stress relief

As mentioned above, when stressed, find that private or semi-private area.

• Recall the feeling of your set points above. Recall both mental and physical set points. Settle into the feeling physically and mentally.
• Breathe slowly, deeply, and relaxed. Then, release the breath fully, slowly, as you relax.
• Do this for about two minutes as you get more relaxed.
• As you breathe, envision the release of whatever is making you stressed at this time. Feel the muscles relaxing and envision the tension escaping as well. See any stress and tension floating away like campfire sparks as you exhale.
• Then, if you have time, imagine working with more joy or less stress on the activity causing you stress. Affirm that you use the gift of living breath and this reset to take more control over your life than the outside circumstances you are dealing with. It is always a practice to end with thanks to your idea of your higher power for the gift of living breath.

Let us know how these hacks helped you. Your response might inspire others to improve as well.

Peace, Ishall Dogood

Sources you may also like:

Mindfulness (apa.org)

Harvard Health

Relaxation Techniques: What You Need To Know | NCCIH (nih.gov)